FAQs

How long is a CrossFit class?

Our classes consist of stretching, a warm up, explanation of the movements and scaling options of the WOD (workout of the day), the actual workout program, and a cool down period with mobility and stretching. The total time at the gym is about 1 hour.

Is CrossFit for me?

Absolutely! Your needs and the Olympic athlete’s differ only by degree, not kind. Increased fitness is important to the world’s best athletes and to our grandparents as well.

How often should I come to class?

Three days a week is ideal for beginners. As you progress as an athlete you can begin to add more classes.

I’m very out of shape. Should I get into shape before coming to CrossFit?

NO!!! We are here to get you into the best shape of your life. All of our movements are scalable, meaning we can adjust any exercise to your fitness level. If you can’t run, walk. If you can’t jump, step up. If you can’t do a pull up use a band or do ring rows. If you can’t do 20 reps, do 10.

Why does CrossFit cost more than a typical gym?

The CrossFit method differs from your average gym in many ways. You are paying for a trainer to program your workout. At CrossFit the stretching, warm up, WOD, and cool down with mobility are already planned. You don’t need to think about what you have to do when you get to the gym, just show up. The trainer coaches you on your form, appropriate weight for strength training, and scaling options and gives you feedback and encouragement throughout the workout. You get more one on one time at CrossFit with a trainer. It’s more comparable to paying for a personal trainer at your local gym, but even with that comparison CrossFit is more affordable. For instance, if you go to CrossFit 3 days a week it’s about $10 per session, 4 days a week is about $8 a session, 5 days a week $7 a session and so on. You also have the support, community, and competition of your fellow athletes. We focus on quality rather than quantity and most athletes prefer the small class sizes to the anonymity of the globo gym scene.

Will I get big or gain weight doing CrossFit?

Most athletes experience weight loss even without a good diet. Weight gain is associated with diet. If you are eating high glycemic carbohydrates, processed food, sugar and are prone to weight gain you may experience weight gain. The best diet for staying lean, strong and fit is the Paleo or Zone style eating. We encourage people to eat Paleo as soon as they feel ready. It is not required but once you try it you will notice an increase in energy levels, and workout performance. Men that want to get bigger will gain muscle with strength training and Olympic lifts. Women will experience muscle definition and notice that they become more lean than bulky.

What if I don’t want to be an athlete, I just want to be healthy?

You’re in luck. The truth is that fitness, wellness and sickness are measures of the same entity, which is all linked to your good health, or lack thereof. The relationship between these three are primarily measured through our Blood Pressure, Body Fat, Bone Density, Triglycerides, Good and Bad Cholesterol, Flexibility, Muscle Mass, and so forth. Done correctly, fitness provides a great margin of protection against the ravages of time and disease.

Therefore, if your goal is to be fit and healthy, you will by definition, be an athlete.

Who has benefited from CrossFit?

Many professional and elite athletes are participating in the CrossFit program. Cyclists, MMA fighters, runners, surfers, skiers, tennis players and others competing at the highest levels are using CrossFit to advance their core strength and conditioning. CrossFit has tested its methods on the sedentary, overweight, pathological and elderly and found that these special populations meet the same success as professional athletes. If our program works for Olympic skiers and overweight, sedentary seniors, then it will work for you too.

Is CrossFit safe, fast, effective and fun?

Yes, yes, yes and yes!

Safe: Because the movements we do are natural extensions of normal human activity – standing, sitting, jumping, throwing, lifting, pushing, pulling and climbing – all common movements that the human body was designed to do. CrossFit is not ‘exercising in the ordinary sense, which often includes movement. Instead, you’re going to improve your capacity for everyday activity, through systematically training of the body in the manner it is meant to be used.

Fast: Most of our Workouts of the Day (WOD) take around 20 minutes.

Effective: Remember, we’re doing functional movements, constantly varied at a high intensity. This will be the most effective workout you’ve ever done.

Fun: Never a dull moment. The WOD is different every day and you’ll be energized by the group camaraderie. That’s a rare in any standard gym scenario.

What if I don’t have time for this?

Home, family, work, spiritual growth and social obligations are of course, our highest priorities. But to get the most out of any of these things you have to be well and strong. Face it, anything worthwhile requires a commitment. There is nothing sadder than to have years left in your life, but little life left in your years.

The maximum benefit from CrossFit training is obtained through regular participation throughout the week. This is optimal, though active sports participants can tailor their workouts to include CrossFit in other patterns.

How long will it take to see results?

In 2–4 weeks you’ll begin to see changes in your body and feel improvements in your attitude, mental sharpness, ability to move and capacity to respond to stress. You’ll look better and feel better faster than on any other workout you’ve ever done.

What about diet?

The basic CrossFit diet suggestion is eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support exercise, but not body fat. We have some specific suggestions for you regarding this kind of diet and we are here to help you understand the foods most beneficial to you and your health.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. -Greg Glassman, Coach